Even though you can’t skip aging, you can protect yourself from at least some of the health problems that come with it. Contrary to popular belief, deteriorated vision is not something you must experience as you age.

There are some things you can do to nourish your eyes throughout the years and keep the good vision in your senior years.

Eating the right foods with the appropriate nutrients can not only prevent but also stop the progression of eye deterioration.

What’s more, a proper diet can even improve your vision. And now’s the time for the big question:

What Foods to Eat to Improve Your Vision

You should eat plenty of foods rich in vitamin A, also called Retinol. This vitamin is crucial for your eyesight, so high levels can help prevent eye inflammation, dry eyes, and night time blindness.

Vitamin A produces the pigments in the retina of the eye, and it is super important for your overall eye health, especially night vision.

The National Eye Institute conducted a study which claims that taking vitamin A or other antioxidants in high levels, along with zinc can cut the risk of advanced age-related macular degeneration by nearly 25%.

Moreover, retinol takes part in the formation and maintenance of bones, teeth, mucus membranes, the immune system, and white blood cells. Its recommended daily intake for adults is 5000 IU.

So, here we will give you plenty of vitamin A-rich foods to choose from. Consume them regularly to raise the vitamin A levels in the body, thus improve your vision as well as skin.

Top Foods Rich in Vitamin A

1. Tomatoes

This vegetable is low in calories but high in vitamins and minerals, including vitamin A. Reportedly, eating one medium tomato provides your body with 20 percent of the recommended daily amount of vitamin A. Besides this vitamin, tomatoes are abundant in lycopene and vitamin C.

1 medium serving size – 22 calories and 1025 IU of Vitamin A.

2. Cantaloupe

Cantaloupe is low in calories and fat, but high in nutrients and vitamins, especially vitamin A. Just one wedge supplies your body with 120 percent of the daily requirement of retinol.

1/8 medium melon/1 wedge – 23 calories and 5986 IU of Vitamin A.

3. Beef Liver

This is one of the best sources of vitamin A and C, as well as great natural aid in the treatment of anemia. Just 100 gr of beef liver provides 300 percent of the recommended daily amount of vitamin A.

100 grams of liver beef – 135 calories and 16898 IU of Vitamin A.

4. Iceberg Lettuce

Iceberg lettuce with lighter green leaves is a great source of retinol. A cup of this veggie will give you plenty of nutrients and only 20 calories. What’s more, it is one excellent, tasty and healthy meal.

1 cup shredded Iceberg lettuce – 10 calories and 361 IU of Vitamin A.

5. Peaches

This fruit is rich in plenty of vitamins and minerals including vitamin A, C, magnesium, iron, phosphorus, calcium, iron, and potassium. A medium peach provides 10 percent of the daily need for vitamin A.

1 medium peach – 59 calories and 489 IU of Vitamin A.

6. Sweet Potatoes

This nutrient-rich vegetable is delicious so you can prepare it in many different ways. A medium-sized potato provides 438 percent of the daily requirement for vitamin A.

1 medium sweet potato – 103 calories and 21909 IU of Vitamin A.

7. Red Bell Peppers

This tasty vegetable is abundant in vitamin C, A, and lycopene.

1 medium red bell pepper – 37 calories and 3726 IU of Vitamin A.

8. Cod Liver Oil

You can take this oil as a liquid or capsule. Cod liver oil is packed with vitamin A, D, and omega 3 fatty acids.

1 tbsp. of cod liver oil – 126 calories and 14000 IU of Vitamin A.

9. Turkey Liver

This is a great source of vitamin A, with 100 grams of turkey liver providing an incredible 1,507% of the daily requirement.

100 grams of turkey liver – 273 calories and 75333 IU of Vitamin A.

10. Mangoes

Besides being incredibly delicious, mangoes are extremely nutritious. Only a cup of mango slices supplies your body with 36 percent of the recommended daily amount of vitamin A.

1 cup of mango slices – 107 calories and 1785 IU of Vitamin A.

11. Spinach

This vegetable is abundant in vitamin A, K, C, manganese, calcium, and iron, and low in calories. A cup of spinach supplies your body with 49 percent of the daily need for vitamin A.

1 cup of spinach – 8 calories and 2464 IU of Vitamin A.

12. Turnip Greens

Leafy green vegetables like turnip greens contain high levels of retinol and other nutrients and very low amounts of calories.

13. Fortified Oatmeal

A lot of grains and dairy items contain high levels of vitamin A, D, and other essential vitamins. A cup of many fortified oatmeal brands supplies your body with 29% of the recommended daily requirement for vitamin A.

14. Whole Milk

Skim or whole milk has a rich taste and plenty of nutrients, including vitamin A, D, calcium, protein, and magnesium.

1 cup of milk – 146 calories and 395 IU of Vitamin A.

15. Carrots

One of the most popular vegetables for better vision is the retinol-rich carrot. It provides over 200 percent of the daily need for vitamin A. What’s more, it’s loaded with vitamin C, B, K, magnesium, and fiber.

1 medium carrot – 25 calories and 10191 IU of Vitamin A.

16. Butternut Squash

The high levels of beta carotene in butternut squash are turned into retinol in the human’s body. So, a cup of butternut squash chunks provides around 400 percent of the daily need for vitamin A. Furthermore, it’s packed with vitamin C, fiber, and potassium.

17. Dried Basil

Only 100 gr. of dried basil will supply your body with 15 percent of the daily need for retinol.

100 grams of dried basil – 251 calories and 744 IU of Vitamin A.

18. Paprika

This popular Indian, Spanish, and South American spice is not only high vitamin A, but also in vitamin C, calcium, and potassium. Only a tablespoon of paprika provides 69 percent of the daily requirement for vitamin A.

1 tbsp. of paprika – 20 calories and 3448 IU of Vitamin A

19. Dandelion Greens

These greens are abundant in calcium, iodine, and antioxidants, but low in calories. For instance, a cup of dandelion greens provides 100 percent of the daily need for vitamin A.

1 cup of dandelion greens – 25 calories and 5589 IU of Vitamin A

20. Kale

An incredibly nutrient-rich and tasty vegetable that can improve your health in many ways, including your vision. One cup of kale gives 200% of the recommended daily value for vitamin A.

1 cup of kale – 34 calories and 10302 IU of Vitamin A

21. Red Pepper

Another great source of vitamin A – red pepper. You’ll get up to 42% of the daily need for vitamin A by consuming only a tablespoon of this ingredient.

1 tablespoon of red pepper – 16 calories and 2081 IU of Vitamin A

22. Peas

Half a cup of peas provides 134% of the daily need for vitamin A. Also, peas are rich in vitamin C, B, and K.

24. Dried Apricots

Not only dried apricots, but all dried fruits are abundant in nutrients, antioxidants, and energy. Still, dried apricots are especially rich in vitamin A, since a cup of them provides 94% of the daily need for vitamin A.

1 cup halves dried apricots – 313 calories and 4685 IU of Vitamin A

25. Dried Marjoram

One of the greatest herbal sources of retinol is the dried marjoram. For example, you’ll get 161 percent of the daily requirement for vitamin A from just 100 grams of dried marjoram.

100 grams of dried marjoram – 271 calories and 8068 IU of Vitamin A

26. Papaya

This tropical fruit is abundant in antioxidants, minerals, enzymes, and vitamins, especially vitamin A. Consuming a small papaya will provide you with 29 percent of the recommended daily value for vitamin A.

1 small papaya – 59 calories and 1444 IU of Vitamin A

27. Broccoli

Broccoli is another healthy food that’s packed with minerals and vitamins, including vitamin A. This food will help you improve your vision as any other on this list if taken regularly. A cup of this vegetable provides 11% of the daily need for retinol.

1 cup of chopped broccoli – 30 calories and 567 IU of Vitamin A

28. Eggs

Believe it or not, eggs are one of the top 10 food sources of vitamin A for adults in U.S. One extra large egg provides 6% of the recommended daily requirement for vitamin A.

1 extra large egg – 78 calories and 302 IU of vitamin A

29. Butter

This vitamin is actually the most abundant one found in butter. 14 grams or one tablespoon has around 7% of the daily need for vitamin A.

1 tablespoon of butter – 102 calories and 255 IU of vitamin A

30. Bok Choy

Also known as Chinese cabbage, Bok Choy is another great source of vitamin A.

1 cup of shredded Bok Choy – 9 calories and 3,128 IU of vitamin A

Now that you know the best food sources of vitamin A (retinol) make sure to include plenty of them in your diet. Having enough levels of this vitamin in your body will support your eye and skin health, as well as your immune system.